Training Sessions

Regular training sessions are held on Tuesday and Thursday evenings, both lasting for about one hour starting promptly at 6:45 pm and beginning from Southwell Leisure Centre Nottingham Road, Southwell, Nottinghamshire NG25 0LG

Location Map.

To take part a runner will need to be confident that they can run at ten minute mile pace for six miles.

On Saturday mornings three runs are now organised, a slow group for beginners (or members recovering from injury),  an intermediate group (running at about 8 to 9 minute mile pace) and a third group for faster runners.

The courses are based at a variety of locations within the vicinity of Southwell, with all three runs starting from the same point at 9:00 am

Click on the relevant link Tuesday, Thursday or Saturday for further details.
 

A Guide for Session Leaders

General

• Reflective vests to be worn from 1^st October to 31^st March
• Use well lit areas during the winter months
• Abide by the Highway Code and be aware of other road users and pedestrians etc.
• When running on roads, face oncoming traffic and use pavements whenever possible
• Send faster runners off first on busy roads to avoid unnecessary overtaking and straying off
• Do not collect on corners or at junctions
• Off road areas should be free from potholes and dangerous obstacles and not encroach on private land
• Ensure you have a "Whipper-in" to look after runners at the back
• Start promptly and try to keep the session as close to 1 hour as possible.

Training Routines

Ideally the expectations of each runner should reflect individual ability, so that every training exercise / run is completed at about the same time by all.

To try to achieve this:

• In repetitions or pyramids in which the slower runners do fewer than the faster ones

• In common 'efforts' use cascading to keep members together
• Consider setting different effoerts from the same start point for groups of runners of different abilities
• In longer efforts or "going through gears" use different routes so that we all finish together
• Use fast runners with slower pairings when appropriate
• If the end of the session involves running back to the Centre, the distance should be such that this takes no more than ten minutes
• In order to keep the club together during this final effort you could:

• Get the faster runners to periodically double back
• Use different routes of different distances for fast, medium and slow groups
• Get the faster runners to do a few more efforts before leaving

Tuesday Session

Below is a list of the Tuesday training sessions along with the leader and whipper-in.  If you cannot make your session, please endeavour to arrange a swap.

Thursday Session

The Thursday session is based on two seasonal circuits called "The Summer Route" and "The Winter Route".  The principle was designed by Peter Cowley and consists of a basic 5 mile route with extra loops added on to give longer runs.

The Summer Route is a continuous run starting from Southwell Leisure Centre and finishing at the top of Trinity Road. Runners can choose from 5 miles, 6 miles or 7 miles.

The Winter Route is a continuous run starting and finishing at Southwell Leisure Centre.  Runners can choose from 5 miles, 6 miles, 7 miles and 8 miles.

The 7 mile course is identical to the 8 mile except:

1) Norwood Gardens loop is only run once

2)  The Petrol Station loop is only run once

3) At the end return from Westgate directly by Nottingham Road

Runners tend to divide into small subgroups depending on ability and the length of run they wish to do.

We will run "The Summer Routes" with effect from 4 April

Maps can be viewed and copied if desired via the links below.

5 mile summer course     6 mile summer course     7 mile summer course  

7 mile course new (headtorch run during winter)

5 mile winter course       6 mile winter course        8 mile winter course      

Saturday Sessions

All groups meet at the location detailed in the diary below but the routes are of different lengths. The aim is for everyone to finish at approximately the same time, after 60 to 70 minutes.

All runs will start at 9:00am unless otherwise specified

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